PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME*

• 100-80-60-40-20 Cal Bike**
• 50-40-30-20-10 “Syncro” Walking Lunges***

*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners

perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while

working at the same time.

**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front

Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.

***Option for teams to choose

“Syncro Wall Balls” (20/14)|(14/10) with

40-35-25-20-15 rep scheme.

Both partners complete WB in sync until the number is reached.

OPTIONAL FINISHER

3 SETS

20 Quad Heel Touches

20 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

AEROBINEN KLO 6

WORKOUT EMOM x 42 MINUTES (7 rounds)

• MIN 1 – 12/9 Cal Ski (Moderate/Easy bace)
• MIN 2 – 8-12 Burpee or Up and Down
• MIN 3 – 15 KB Russian swing (24/16)(20/12kg)
• MIN 4 – 20 m Barbell Walking Lunges (overhead or front rack)
• MIN 5 – :45 Max Single under or Du
• MIN 6 – REST

*work max 45 sec. in each movement

ROOKIE WOD KLO 19

Push Press and Split Jerk Skills

15 min AMRAP:

• 25m+25m Prowler push 
• 20 Push up
• 20/14 cal Ski erg

with partner  work/rest 1/1